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workout

8 Simple Ways To Maximize Your Workout (And Save Time!)

by Jessica Neville November 4, 2020

In the hustle and bustle of today, it’s often hard to find the time to exercise.

However, a good workout is the key to relieving stress, being strong, and looking and feeling good about yourself, which is why it is important and well worth it to make the time.

Believe it or not, it is possible to get an effective workout in half an hour if you maximize your workout. So make the most of the time you have rather than stressing about the time you don’t have for working out.

Here are eight things you can do to supercharge your workout – improving the efficiency, strength and time spent in the gym.

workout

How To Supercharge Your Workout

1. Map out your workout

The easiest and most common way people find themselves doing inefficient workouts is by not having a game plan before they show up at the gym. When you wander around thinking about what to do next, you waste time and reduce the quality of your workout overall.

Write down your exercises and the time you need to spend on them to create a schedule you can bring with you. Do movements that use your own body weight as much as possible to help you get lean and functional while building your core strength. Exercises that require machines should only be 20-25% of your entire routine.

2. Switch it up

Be sure to mix up your routine to keep your body guessing and to keep yourself from getting bored. Your body won’t get the chance to adapt to any given activity when you alternate exercises, which allows you to burn more calories.

Having alternate exercises on hand is also important in case the machines you need are occupied. Research online, read fitness magazines, or take a group fitness class to get some new exercise ideas that you can always have as a back up plan.

3. Warm up on the way

A warm up before exercising is very important to prevent injury and prepare your body for the workout ahead. A proper warm up of at least five to ten minutes of low to moderate activity can increase body elasticity, get fluids moving through your joints, get blood flowing to your muscles, and gradually prepare your heart for an increase in activity.

To avoid using time at the gym on your warm up, consider walking, jogging or biking there instead. If that’s not possible, even parking a few blocks away can make a difference and save you time since you will arrive warmed up.

4. Proper form

It’s more efficient to do two reps properly than twenty incorrectly, so proper form is everything. For example, if you are using the rowing machine but not making the effort to complete the movement and fully extend your legs, torso and arms, then you aren’t expending nearly as many calories as you could be.

Improper form is also the quickest way to injury which can potentially put you out of the gym for weeks and risk a huge setback in reaching your fitness goals. Whether you are doing pushups, squats or rows, by ensuring proper form you will stay injury free and work your muscles to their full potential.

5. Work multiple muscle groups at once

As you might expect, doing exercises that involve multiple muscle groups saves time and maximizes the energy you need. When you target different muscle groups at once you burn more calories and need to perform less repetitions to achieve the same results.

Any unsupported, upright activity, like running, forces you to use multiple muscles like your abs and back unlike seated exercises, like the bike. You can also try combining stationary lunges with a shoulder press, triceps presses with squats, or ball squats against a wall with biceps curls to work multiple muscle groups.

6. Monitor rest periods

It’s easy to let a 30 second rest period turn into a few minutes if you aren’t monitoring the time. Use a stopwatch or timer on your phone, limiting your rest periods to 30 or 45 seconds in order to maximize the total time you spend exercising. Active rest periods involving low intensity movements are a great way to keep you moving while only using low levels of energy.

7. Use interval training

Intervals are a great way to boost cardiovascular stress, increase physical fitness and maximize the calories burned during a workout. A 20 minute workout of alternating high and low intensity exercise burns more calories than 20 minutes of steady intensity exercise.

Try doing aerobic intervals of three minutes at slightly higher intensities than what you are used to, by increasing speeds, grades, resistances, etc., followed by a minute and a half at your regular, steady level. Repeat this four to five times.

8. Invest in a personal trainer

Personal trainers use expertise and education to provide guidance on how best to reach your personal fitness goals. Personal trainers are the ultimate time savers because they already know how to maximize your workout, reducing the time it takes you to get the results you want.

By utilizing a personal trainer, you will get a workout that is tailored to your body’s needs and limits, ultimately taking your body to the next level to achieve the results you want.

The Takeaway

The time we have for ourselves is valuable and shouldn’t be wasted on long hours at the gym. When you maximize your workouts using these tips, you can make the most of the time you do have, still see the results you want, and start living better.

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Jessica Neville is a graduate from the University of Georgia (Go Dawgs!) with a B.A. in Public Relations and a B.S. in Psychology. She works in digital marketing as a project manager, managing social strategy, creative, and digital projects on B2B clients. Outside of work, Jessica loves food, dance, running, yoga, and writing about health and wellness for Find Your Trainer.

Photo by spyjournal

Originally published 10/24/2014. Updated 11/3/2020

November 4, 2020 1 comment

INTERESTING

How To Improve Your Fitness Routine, Once And For All

by Frank Jaksch February 26, 2020

written by Frank Jaksch

Can changing some of our ingrained behaviors really make a difference for our health?

The answer is a resounding yes, whether that means changing an active behavior, like smoking tobacco, or a passive behavior, such as remaining sedentary.

Among the benefits of certain behavior changes are preventing, treating and managing diseases, such as cardiovascular disease, diabetes and cancer, among many others.

Making behavior changes is often easier said than done, and that doesn’t mean we are lazy.

A woman jokingly shows off her muscles on a beach in Marina Del Rey, Calif.

Sometimes there are barriers in our way that are difficult to overcome. For instance, do you live in a neighborhood with sidewalks or a park where it’s convenient and safe to take a walk? Do you live with family members or friends who sabotage your efforts to eat healthy and eliminate junk food from the house? Is going outside for a cigarette break the primary means of socializing and connecting at your workplace?

Fitness doesn’t mean only how much muscle tone or cardio capacity you have. Fitness can define your general physical health, including maintaining a healthy weight or BMI (body mass index), as well as the state of your mental health.

And you don’t have to jump in with both feet—stick a toe in the waters and start taking steps toward starting or improving on your fitness routine! Here are suggestions to get you started.

How To Improve Your Fitness This Year

1. Get checked out.

First, make an appointment with your primary care provider (PCP), especially if it’s been more than a year since your last visit. Your PCP can assess your level of fitness by examining you physically and asking key questions about your physical and mental health.

He/she can then recommend ways to work on areas of fitness that can help improve your health.

2. Take baby steps.

It’s not necessary to sign up for a gym membership to take immediate steps toward achieving fitness. Get in the habit of moving your body more by slowly increasing physical activity in your daily life.

Try to take the stairs instead of an elevator at work, or head for the stairwell instead of the escalator at the shopping mall.

When you need a break from studying or working, get up and go for a quick walk around the block. This will get you moving and also distract you from the temptation of an unhealthy snack break!

3. Start counting calories.

Often we are simply unaware of how many calories we take in on a daily basis. What’s another handful of potato chips? One more light beer? But those little “add-ons” can pack on the pounds.

Many people find that tracking calorie intake helps them in their weight loss efforts. There are many free apps you can download on a computer or phone to make tracking easy and even fun!

4. Start lifting.

Lifting weights has many fitness benefits, including building arm muscles and helping to prevent osteoporosis, or bone loss. Even lifting very light weights (a couple of pounds) provides benefit if you do at least eight – 12 repetitions two or three days a week.

If you have back or other physical problems that can be worsened by certain activities such as lifting, check with your health provider or other expert before starting a weight training routine.

5. Remember: mental fitness matters.

Many of us go through mental or psychological issues in our lives; for some it’s a short-term disturbance, for others it’s a more chronic situation.

Regardless, seeking help can be a concern for some people due to the stigma that unfortunately still surrounds mental health. But sometimes seeking professional help or a support group is the most effective route toward feeling better, and who matters most? You do! So take steps toward mental as well as physical fitness.

6. Supplement fitness.

Researchers are studying the role of nicotinamide riboside, or NR, a naturally occurring vitamin metabolite found in milk that is available in supplement form, in athletic performance and weight management. NR has been shown to have significant impact on mitochondria, which is the energy center of your cells.

Studies to date suggest that NR can promote beneficial effects that may help in your overall fitness efforts, including weight management and sports nutrition.

The Takeaway

Getting into shape is important – and it doesn’t have to be an unattainable goal. Use these tips to help kickstart your fitness routine and live a healthier lifestyle.

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Frank L. Jaksch Jr. is a member of the American Chemical Society and the CEO of ChromaDex, a natural ingredients company.

Photo by davidzentz

February 26, 2020 0 comment

GET HEALTHY

6 Great Exercises to Gain Muscle

by Sammy Nickalls February 1, 2020

written by Sammy Nickalls

Want to get toned? Run, run, run!

Well, not necessarily.

A lot of people think that the best exercises to gain muscle involve a lot of cardio. While cardio is a good way to get your heart pumping, cardio alone won’t get you that sexy muscle you’ve been dying for.

The best ways to gain muscle are by doing weight training and body weight exercises. You need to engage the muscles that you want to get defined. Makes sense, right?

However, a lot of people just hop into the gym and just randomly do exercises. I’ve definitely been guilty of this on many occasion. There are certain exercises that, if done correctly, will help you gain that tone you’ve been dying for!

But First, Some Tips

When it comes to exercises that involve weights, keep the reps lower, and the weights higher. Of course, if you’ve never lifted before, don’t try lifting 200 pounds your first time. However, if you find 20 pounds easy, try lifting 25 or 30 instead. Challenge yourself!

To build muscle, you want to keep your “reps” in the range of 8 to 12. Anything more than that and you’re building endurance, but not really any muscle mass. Anything less will increase strength but not develop those muscles as much as you should.

Also, always engage your core to prevent injury by keeping it nice and tight. And when you’re first doing these exercises, do them in front of a mirror to ensure you’ve got the correct form. If you get form down right away, you’ll be more likely to stick to it, prevent injury, and keep yourself focused on getting swole, as they say.

Now, let’s get to it.

Related Story: How to Get More Fit with Less Exercise

6 Exercises to Help You Gain Muscle

1. Glutes: Squats

For this exercise, place your feet shoulder width apart, then plant them flat on the ground. Don’t keep your feet straight ahead—point them outward. Look straight ahead, keeping your back straight. Bend your knees as if you’re going to sit back in a chair. Keep the chair strong in your mind, because if you start to bend forward, you can injure yourself.

Don’t let your knees go past your toes, and keep your heels on the floor. The effect will be that you’re squatting—hence, the name. You should feel the burn in your glutes and thighs. You can even hold weights to increase resistance.

2. Legs: Lunges

Keep your torso straight, shoulders back and your chin up. Stare straight ahead. Now, step forward with your right leg, simultaneously lowering yourself until you have both knees at a 90 degree angle. Make sure your right knee is directly above your toes, and your left knee isn’t touching the floor.

Now, you can either do the same thing with your left leg so that you’re walking, or just resume to the starting position and repeat with your left leg. You should feel the burn in your glutes and thighs. You can do lunges through your hallway, if you like!

3. Upper body: Pushups

Get down on the ground, face down, keeping your weight on your chest with your palms on the ground. Your hands should be shoulder-width apart. Make sure your elbows are pointed toward your toes.

Now lift yourself up so that your toes are curled upward and only the balls of your feet and palms are on the ground. Keep your body completely straight—don’t let that butt go up!

Now, lower yourself so that you’re as low as possible without letting the rest of your body touch the ground, and push yourself back up. You can keep your hands closer together to engage your triceps, keep them at approximately shoulder width to engage your arms and chest, or keep them wide to work mainly the chest.

Use a combination to work out a good portion of your upper body.

4. Abs: Russian Twists

Sit up. Lift your legs up slightly, bend them, and cross your ankles so that you’re balancing on your butt. Keep your back off the ground at approximately a 45 degree angle. Lock your hands together. Now, twist your upper body and make your hands touch the ground, then twist the other way.

Don’t let your feet touch the ground. If done slowly or while holding weights, this exercise can be incredibly effective and give you a great burn in your abs. Remember to breathe!

5. Upper Back: Bent-Over Row

For this exercise, you’ll need a barbell. If you’ve never lifted weights before, feel free to try this one with no weights attached, with just the barbell so that you don’t injure yourself.

Place yourself behind the barbell, with your feet shoulder width apart. Bend your knees slightly and bend yourself over the bar with your back kept straight. Grasp the bar with a wide grip, more than shoulders width apart. Pull the bar up to the upper waist, then slowly lower the bar until the arms are completely extended.

6. Lower Back: Snatch-Grip Deadlift

This exercise is great for working out the back, an area that many people neglect when trying to build muscle. It’s another one that will need a barbell. Again, feel free to try this one out by using the barbell without any weights. Place yourself behind the barbell, with your feet shoulder width apart.

Squat down and grasp the barbell, this time with as large a grip as you can. You may have to drop your hips quite low to do this. Keeping your head and chest up and your butt down, lift the bar while extending your knees, then slowly lower it back down.

The Takeaway

Pounding away on the treadmill might be a nice way to get your heart pumping, but the best exercises to gain muscle involve getting down and dirty with the weights and the exercise mats. But don’t be frightened away! By incorporating squats, lunges, Russian twists, bent-over rows, and snatch-grip deadlifts, you can get the strong, sexy body you’ve been dying for.

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Sammy Nickalls is the Content Manager at Inspiyr.com. She is an avid health nut and a lover of all things avocado. Follow her on Twitter or Pinterest.

Photo by Altamar

February 1, 2020 0 comment

GET HEALTHY

5 Surprising Benefits of Training Your Glutes

by Tamara Grand February 1, 2020

written by Tamara Grand

Booty, butt, derriere, backside, rump, fanny, keister, caboose, tush. So many different names for the one body part everyone wants to build, tighten and tone.

By far the largest and strongest group of muscles in your body, the gluteals (gluteus maximus, gluteus medius and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus and semimembranosus) work together to extend, rotate and abduct the hip. They also contribute to stabilization of the pelvis, in particular during walking, running and climbing.

A well-trained rear end isn’t just nice to look at. Strong glutes and hamstrings can help improve posture, alleviate lower back, hip and knee pain, enhance athletic performance, reduce bone density loss and even eliminate that stubborn abdominal pooch. What’s more, because muscle burns more calories at rest than fat does, increasing lean muscle mass via glutes training can accelerate fat loss and help to keep it off.

All pretty good arguments for training your glutes, don’t you think?

5 Benefits of Glutes Training

1. Better posture

As a consequence of “sitting disease”, many of us suffer from poor posture. Tight, shortened hip flexors, weak, over-stretched hip extensors and glutes that ‘forget’ how to activate properly all contribute to the most commonly observed postural deviations: swayback and kyphosis-lordosis.

What’s more, forward-tilting hips push the abdomen out, creating the illusion of a ‘gut’, even in the absence of excess belly fat.

Try adding squats, lunges and dead lifts to your current strength training routine, making sure to adequately stretch out the opposing hip flexors to improve posture and reduce belly ‘pooch’. This is perhaps the quickest (and easiest) way to lose 5 pounds and appear an inch or two taller!

Related: 5 Ways to Have Good Posture

2. Pain reduction and injury prevention

Strong glutes support the lower back. When the glutes aren’t strong enough to perform their hip extension function, muscles that weren’t designed for the job will take over. Over time, these ‘helper’ muscles may become overstressed, resulting in pain and compression in the lumbar spine, hips and knees.

Because the glutes are also hip stabilizers, weak gluteal muscles can result in poor alignment of the entire lower body, leaving you prone to injuries including Achilles tendonitis, shin splints, anterior cruciate ligament (ACL) sprains and tears and iliotibial (IT) band syndrome.

Protect your hips, knees and ankles by strengthening your glutes with hip thrusts, single leg dead lifts and weighted clam shells.

3. Improved athletic performance

The gluteus maximus is capable of generating an enormous amount of power. This power can be translated into sports-specific speed, acceleration, vertical distance, and endurance. Training the hips to extend powerfully and propel the body forwards is key to improving your ability to run, jump, and cycle faster, harder, and longer.

Try adding in a day or two of lower body strength training on days when you’re not scheduled for a long run or cycle. And don’t forget to stretch and foam roll afterwards to maintain hip mobility and flexibility. My favorite love-to-hate hip opener? Eka Pada Rajakapotasana, the one-legged pigeon pose.

4. Increased bone density

Bone density peaks somewhere between 5 and 10 years after we reach skeletal maturity. Starting as early as age 30, old and damaged bone is resorbed faster than new bone is formed resulting in increased risk of osteopaenia (lower than normal bone density) and osteoporosis (a progressive bone disease).

Exercises that place mechanical stress on the bones, including lower body weight training, running and some forms of yoga, can postpone and even reverse the effects of age-related bone-density loss. The earlier you start incorporating them in your training, the greater their potential benefits.

5. Fat loss and fat loss maintenance

Fat loss requires a daily caloric deficit. Burn more calories than you consume and you’ll lose fat (more or less). Unlike adipose tissue, muscle is metabolically active, meaning that even when you’re not working out, your muscles will burn calories from stored fat. In fact, studies suggest that for every pound of muscle you build, your body will burn an extra 50 calories per day.

Given that the glutes and hamstrings are two of the largest muscle groups in the body, their potential contribution to fat loss is not to be underestimated. Try incorporating a variety of squats and lunges in a whole-body-compound-lift style circuit to build muscle, torch fat and continue burning calories for 24 to 48 hours after your workout is over.

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Tamara Grand is a Certified Personal Trainer, Advanced Group Fitness Leader and author of the popular fitness and health blog FitKnitChick.com. Grab a copy of her recently released Ultimate Booty Workouts, a 12-week progressive resistance training program for building the glutes you’ve always wanted.

Photo by Mondomac

February 1, 2020 1 comment

GET HEALTHY

5 Kettlebell Exercises That’ll Sculpt Your Entire Body

by Jeff Richter January 14, 2020

written by Jeff Richter

Is your fitness motivation fading?

Have no fear! Pick up a kettlebell and try these five kettlebell exercises that will improve your strength and endurance.

Note: For a cardiovascular-focused workout, use lighter weights with increased reps. Start with 8-12 reps, then increase to 20-25 reps to initiate fat loss. To improve strength and build power, use heavier weights with a small number of reps. Depending on the load, aim for 8-12 reps or even 5-8.

kettlebell workouts

How To Use Kettlebells To Work Your Entire Body

1. Deadlift.

If you’re just starting out with kettlebells, the deadlift is a great first step. Stand with your feet slightly wider than shoulder width, with both your toes and knees pointing directly forward. Lower the kettlebell to the ground between your feet while pushing your hips backward. Envision someone standing behind you pulling a rope that is tied around your waist. You should feel like your hips are being pulled backward.

While in this lowered position, your knees should be over your shoelaces. Make sure they don’t cave in or bow out. To stand back up, initiate the motion with your hips, not your back.

Maintain a straight, neutral spine throughout the exercise. Continue this alignment through the neck, with the chin slightly tucked. You should only be leaning forward because your hips are pulling back. A good way to ensure proper back alignment is to have someone hold a PVC pipe or foam roller against your spine while performing the exercise.

The deadlift works your posterior chain, including your hamstrings and glutes. It is a great exercise to train hip extension, which is the foundation to nearly every athletic movement, including running and jumping.

Screen Shot 2015-01-27 at 4.54.17 PM

2. Kettlebell swing.

The kettlebell swing is very similar in movement to the deadlift. Start this exercise the same way – feet slightly wider than hips and back straight. Push your hips backward to initiate movement and lower the kettlebell between your feet, keeping your back straight and your knees over your shoelaces.

Activate your glutes to initiate standing as you swing the kettlebell directly in front of you. The weight should not go any higher than parallel to the ground. Sink your hips backward to repeat the motion, keeping your back straight and your neck in line throughout the exercise.

This exercise, like the deadlift, works your hamstrings and glutes as well as your shoulders and core.

If you’re looking to build aerobic endurance, use lighter weight with higher reps. To build strength and power, use a heavier kettlebell with lower reps.

Screen Shot 2015-01-27 at 4.52.13 PM

3. Goblet squat.

Also called a front squat, the goblet squat focuses on controlling the downward motion. Like the deadlift and swing, initiate movement by sinking your hips backwards. Keep your back straight, but stay as upright as possible. You knees should stay forward and never go past your toes. Aim to keep the lower half of your leg as upright as possible.

This exercise will strengthen your quadriceps and is a great foundation for building up to barbell squats.

Screen Shot 2015-01-27 at 4.52.19 PM

4. Squat to shoulder press.

Take your goblet squat to the next level by working your shoulders and core with this squat to shoulder press. After performing the basic squat, engage your shoulders to lift the kettlebell directly overhead. Keep your core engaged to improve stability. Lower the kettlebell to your chest and repeat.

Screen Shot 2015-01-27 at 4.52.30 PM

5. Back row.

Start in a squat position with your back a little higher than parallel to the ground. Place the kettlebell in one hand then pull it upward toward your chest, keeping your elbow tucked in toward your body. Make sure not to round or arch your back.

This exercise will work your biceps and upper back muscles, including the rhomboids and rotator cuff muscles. Holding the squat position will simultaneously build isometric strength in your hamstrings and glutes.

The Takeaway

Kettlebells are a great way to work multiple muscle groups at once. These five exercises will improve your core strength and stability while working your upper and lower body.

***Are you ready to make this year your healthiest year yet? Get your FREE 5 minute kettlebell workout designed by Russian Kettlebell Coach and fitness expert Pat Flynn so you can get fit, strong and healthy in 2015.

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Jeff Richter, CSCS, USAW, is a strength and conditioning coach, certified through the National Strength and Conditioning Association, at St.Vincent Sports Performance in Indianapolis. For more tips, follow @DefiningSports on Twitter.

Photo by Mr. Vincent Freeman

January 14, 2020 2 comments

GET HEALTHY

Why Protein Is Important (And How To Know You’re Getting It)

by John Rowley January 14, 2020

written by John Rowley

Want to look great? Then you’ll need protein on your side.

We all know that we need protein in our diets, but very few understand why protein is important to our overall health.

In fact, increasing protein is even more important than cutting carbs when looking to tone up, lose weight or increase your overall health.

I seldom meet anyone that realizes they are not getting enough protein. Unfortunately, I come across this constantly all over the world—people do not eat enough protein, and it is killing their metabolism.

If you are looking to stay or get lean, energetic, strong, and healthy, protein should be in your fridge for easy eating. Here are a few reasons why.

Why Protein Is Essential

1. Weight loss

Like I mentioned earlier, protein helps your metabolism run efficiently. Also, protein takes energy to digest, therefore burning more calories—and keeping you satisfied longer so you won’t binge.

Related: 5 Ways To Avoid Overeating

2. Muscle growth

Protein feeds your muscles so they can become strong and shapely. It is also what makes your muscles grow and muscle is what keeps you lean.

3. Prevents injury

Protein allows your body to heal itself—which is essential after a butt-kicking workout!

But How Much Protein Do I Need?

You need a lot of protein to build and maintain muscle, but it can be confusing to figure out just how much. The below outlines how much protein you need, and easy ways to keep track of your intake.

1. Figure out how many grams you need a day

This seems overwhelming to a lot of people, but I have a simple rule of thumb for you: consume at least one gram of protein per pound of body weight per day. For example, someone who weighs 100 pounds would take at least 100 grams of protein.

It doesn’t matter if you are a man or a woman: it is still one gram of protein per pound of body weight. Use your current weight, not your goal weight! It’s that simple.

2. Figure out how many servings you need a day

Rest assured, you don’t have to consistently carry your scale around, measuring your protein at each meal – there are easy and effective ways to do this. For example, 20 grams of protein is a serving. A 20-gram serving of meat is approximately the size of a deck of cards.

So let’s go back to our example. A 100 lb. person would need at least five servings of protein during the day (100 pounds = 100 grams of protein, divided by twenty grams of protein = five servings).

3. Divide up these servings throughout the day

Now that you know the numbers, just divide these servings among the meals you are eating. For example, this 100 lb. person would have one serving of protein with every meal if he or she were eating five meals a day.

You don’t need to go crazy counting your protein intake. Just use this as a guide and do the best you can. There are a variety of protein-packed snacks and meals out there – I recommend switching up your options to avoid getting bored with a certain food.

But what foods are high in protein? I’ll tell you!

How To Get Enough Protein

Now that you know how much protein you need, the next question is, how the heck do you get that much protein in a day?

Don’t worry—it is really simple. Eat three meals a day with enough lean protein from lean beef, poultry, game meats, or eggs. Then have three protein snacks—like a protein shake, for example. At 25 grams of protein per scoop, shakes are an easy, delicious, and convenient way to get enough protein a day.

Greek yogurt is another delicious way to supplement your protein intake. Most Greek yogurts are around 20 grams of protein per cup. Have two cups of Greek yogurt, and you have a solid forty grams of protein that takes less than a minute to eat.

The Takeaway

Few realize why protein is important to overall health. Protein gets and keeps you lean by increasing your lean muscle mass, thus transforming your metabolism into a fat burning machine. It assists in helping your body to heal itself, and it takes energy to digest therefore burning more calories while keeping you satisfied longer. Start eating more protein today!

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John Rowley is a health and wellness expert who helps people transform their bodies while finding their passion, purpose and drive for success. With his tell-it-like-it-is attitude, John inspires others and changes lives by restoring physical, mental and spiritual health to help lead a better life. Rowley is the author of the best-selling books The Power of Positive Fitness and Climb Your Ladder of Success Without Running Out of Gas.